Archive for May, 2010

DAY 29 of 12-week challenge!

May 30, 2010

Well ladies, it’s DAY 29 and we’re almost past the first trimester!!  Not so bad, huh?

If you haven’t read some of the previous posts, I recommend you do.  The information is helpful and motivating.

This weekend is a long one, commemorating the brave men and women who fought to bring us the freedom we have today, so please take a moment to remember these courageous and amazing people.

STAY STRONG and BELIEVE IN YOURSELF!  Your potential is limitless.

Best,

RIMA AVELLAN
www.WomenOnlyBootcamp.com

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DAY 28 of 12-week challenge!

May 29, 2010

DAY 28 ladies!!!

The only way you’ll ever lose fat and keep it off permanently is to adopt new habits and maintain them for life!

Initially, it is challenging and you will feel uncomfortable.  That’s normal!  Bet hey, nothing worth achieving is easy….always remind yourself of that!  Sticking with these habits will take some effort in the early stages.  After a short adjustment period, you will discover that it gets easier until eventually your new behaviors become deeply entrenched into your daily routine like grooves in a record.  Your new habits will become as much a part of your daily routine as taking a shower, brushing your teeth or going to work.  Your positive new habits will become a part of your lifestyle.  Just ask Lorraine!  =)


RIMA AVELLAN
www.WomenOnlyBootcamp.com

DAY 27 of 12-week challenge!

May 28, 2010

Ladies, it’s DAY 27 and we’re almost 1/3 of the way there.  DO NOT LOSE THE EXCITEMENT!

To help you constantly remind yourself of your goals and help you stay motivated, here are  some printable quote.  Cut each of the quotes that you find of most benefit to you and place them around your house, work place and in your wallet or purse.

In when you feel like you have hit a black spot, a plateau or a time of craving, read the quotes, look at your bracelet and remind yourself of why you started this challenge, why you need to change, how you want to cross the finish line and how you want to look like when you do.  A small tool like this can fix big problems, here are the quotes:

    The only people who fail are those who don’t try.

    If you live in the past, your life is history.

    Time flies, it’s up to you to be the navigator.

    To finish first, you must first finish.

    The charm of all power is modesty.

    Doubt your doubts.

    All bodies are created by their owners.

    Life is too short, why make it shorter?

    All power is trust.

    Strong reasons make strong actions.

    If you can laugh at it, you can live with it.

    Our fears are far more numerous than our dangers.

    Never sacrifice principle for temporary gain.

    It’s never too late to do something great.

    It is a great tragedy to have sight but no vision.

…and don’t forget ladies, YOU ARE POWERFUL BEYOND MEASURE!!

STAY STRONG THIS MEMORIAL DAY WEEKEND,

RIMA AVELLAN
www.WomenOnlyBootcamp.com

DAY 26 OF 12-WEEK CHALLENGE!!

May 28, 2010

DAY 26!!!!!!

WINNER MENTALITY

LOSER MENTALITY

Winners set their goals, commit themselves and DO IT.

Losers also set their goals but think about it.
Winners make commitments. Losers make excuses.
Winners act. Losers react.
Winners control circumstances. Losers are controlled by circumstances.
Winners are motivated by successful end results. Losers are motivated by easy methods.
Winners do what they fear. Losers fear what they do.
Winners look at why something can and will work. Losers look at why something can’t and wont work.

STAY STRONG!

RIMA AVELLAN
www.WomenOnlyBootcamp.com

DAY 25 of 12-week challenge!!

May 26, 2010

DAY 25!

Ladies, I hope you are all on the right track!  If not – IF YOU ARE NOT SEEING OR FEELING ANY CHANGE AFTER 25 DAYS of regular exercise and healthy eating, please email me at womensbootcamp@hotmail.com and let me know.

Ok, let’s talk about the characteristics of a good nutrition program:

Your meal ratio should look like this – 40% carbs, 40% protein & 20% fats.

Every nutrient needs to be present for the body to absorb them and use them effectively.

If you eat a meal high in carbs, without anything else, your energy levels will crash after 30 minutes and your body will store any carbohydrates that were not used, into fats!

Conversely, if you eat a meal made up purely of protein, you will lack energy and your muscles will not be able to use the protein because it is unable to fully absorb the protein in the absence of carbohydrates.

An example of a well balanced meal:

-1 chicken breast
-1/2 cup brown rice
-2 small slices of avocado

Be strong and DON’T BELIEVE IN QUIT!

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.FfaSpace.com

DAY 24 OF 12-WEEK CHALLENGE!

May 25, 2010

DAY 24!!!  The clock is ticking….

As you may have already heard, Lorraine won the title of Ms. Miami Beach Body this past Sunday.  Here’s a couple of pics from the show:

Ladies, it’s no secret!  LORRAINE HADDAD kicks butt!  She works hard and eats right….and she gets the results!

On that note, let’s discuss eating.

WHY FREQUENT FEEDINGS?
When you feed several times a day, your metabolism increases – and therefore you burn more fat.  Frequent feedings are important, especially if you are working out, since after 3-4 hours of no food your body believes that it is starving and starts doing 2 things:

1- feeds itself on your lean muscle tissues;
2- stores calories as fat.

Bad!!  You don’t want either to happen so space your meals out at 2.5 – 3 hour intervals.

Stay STRONG and most importantly, BELIEVE IN YOURSELF!

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.FfaSpace.com

DAY 23 of 12-week challenge!!

May 24, 2010

WOW, 3 weeks down and I’m pumped!!!!   I’m down another pound!   I had to slow the weight-loss pace a little due to the fact that I am breastfeeding, but nonetheless, it’s happening!!

OK, time to modify our OFF-DAY workout…
Continue with the same exercises, same sets and reps – except now, convert the last set of squats into JUMP SQUATS.  Therefore, you are now doing 55 jump squats!!!  Make sure to squat down low enough that you can touch the floor and keep your BACK AS STRAIGHT AS POSSIBLE.  A good trick is to look up – the body follows the eyes.


STAY STRONG…..you won’t regret it!

RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.FfaSpace.com

DAY 22 of 12-week challenge!

May 23, 2010

DAY 22…….THIS VIDEO SAYS IT ALL!!!

BE STRONG – NO EXCUSES!

RIMA AVELLAN
www.WomenOnlyBootcamp.com

DAY 21 of 12-week challenge!

May 23, 2010

DAY 21…….MORE INSPIRATION!

Before Before:
167 lbs
After After:
117 lbs

Before:
Age: 26
Height: 5’4″
Weight: 167 lbs

After:
Age: 26
Height: 5’4″
Weight: 117 lbs
Body Fat: 15%

I Wanted To Prove That I Could Get Back In Shape After My Pregnancy. I Wanted To Prove That I Could Get Back In Shape After My Pregnancy.

I Wanted To Prove That I Could
Get Back In Shape After My Pregnancy.

Check out this page for her meal plan & training regime: http://www.bodybuilding.com/fun/female_transformation_rany.htm

Thank you to Linda Lopez for finding this!

Best,

RIMA AVELLAN
www.WomenOnlyBootcamp.com

DAY 20 of 12-week challenge!

May 21, 2010

OK girls,  LET’S GET MOTIVATED!!

Lorraine’s Ms. Miami Beach competition is right around the corner.  It’s this Sunday at 2pm.  Who wants to carpool to the venue??  Leave a comment at the bottom of the page.  Oh, and don’t forget to wear you bootcamp shirts/tanks!

STAY STRONG!!

RIMA AVELLAN
www.WomenOnlyBootcamp.com